How I Rehab’d My Own ACL Injury As A Physiotherapist

I’ve worked as a physiotherapist in the NHS since 2014. Over the years, I’ve helped countless people rehab ACL injuries, from footballers to skiers, guiding them through recovery, strength work, and return to sport. 

Then three years ago, I tore my own ACL whilst skiing, and that’s when everything I thought i knew changed. Because no matter how many ACLs you’ve treated… nothing quite prepares you for what it feels like to go through it yourself. 

Busting the “Typical ACL” Myth 

As physios, we’re trained to recognise the “classic” ACL story: a twist, a pop, immediate swelling, instability, and difficulty weight bearing. 

But my injury didn’t follow the script. 

The swelling was delayed. My knee only gave way twice. I was even able to ski (just about) until I reached the lift. It completely challenged the idea that you can’t weight bear with an ACL tear, because sometimes, you can. 

Choosing Rehab Over Surgery 

I made the decision not to have surgery and instead committed fully to rehabilitation through strength and conditioning. On paper, I knew exactly what I needed to do build strength, restore stability, and gradually return to running, the gym, and eventually netball. But what I didn’t expect… was everything else. 

The Reality No One Talks About 

The stiffness. The weight gain. The frustration. The social isolation. Even now, I still experience flare-ups, periods of aching and stiffness, and along the way I’ve dealt with hamstring tendinopathy and even episodes of sciatica. ACL rehab isn’t just physical. It’s long, it’s demanding, and at times it can be mentally exhausting. 

What This Taught Me as a Physio 

This experience completely changed how I approach ACL rehab. It’s no longer just about sets, reps, and timelines, it’s about the whole person. That means supporting not just the knee, but everything that comes with it: managing setbacks, rebuilding confidence, helping people return to the activities they love, and recognising the mental and social impact of a long rehab journey. Because the reality is, recovery often takes 12–18 months (or more), whether you have surgery or not. 

Why I’ve Brought This Into S11 Reformer Pilates 

At S11 Reformer Pilates, we’re introducing physiotherapy-led classes designed to support people through injuries like ACL tears. These sessions go beyond just exercise. They offer safe, progressive rehabilitation, tailored strength and conditioning, and support for the common challenges that come with long-term injury, including deconditioning and weight changes. Just as importantly, they provide a sense of community, so you’re not going through it alone during what can be a difficult and isolating time. 

Where I Am Now 

I got back to netball. I returned to running and the gym. Now, I regularly play racket sports like padel and pickleball. Was it a straight road? Not even close. But it was worth it. 

Final Thoughts 

If you’re going through an ACL injury right now, whether you’ve had surgery or not, know this: it’s not just about your knee, it’s okay for it to feel hard, and you can get back to doing what you love. 

Want Support With Your Rehab? 

If you want to see how Reformer Pilates or Physiotherapy can support your journey, we’re here to help. 

Drop us a message to find out more or join our waiting list